11-07-2023

FITNESS

Strength
15-12-9-6-3
strict hspu
push ups

*After every set 20” l-sit

WOD
For time:
30-20-10
db snatch
box over
cal row/ bike/ ski

BURNOUT

TEAM OF 2

(I GO YOU GO)

Amrap 16′
-50 du/80 su
-6 burpees
-9 dual db hang clean & jerk

Rest 2′

EMOM 9′
-40″ plank
-20 partner sit ups
-12 synchro burpees

LEVEL 4

Core Strength
30-20-10
Weighted Sit ups
V Ups
60-40-20
Russian Twists
*After each set
30sec Weighted Plank Hold

Workout
For Time
2-4-6-8-10-12-14
Front Squats
4-8-12-16-20-24-28
Push ups
30-30-30-30-30-30-30
Single Unders